Mar 3, 2011 10:09 AM

I have been doing the C25k program, but I was recently hit with an unhappy realization that at my pace (a dismal 15 min. per mile), even finishing the 9 weeks will leave me well short of the 3.1 miles of a 5k. Any suggestions? I am brand new to running, and I'm hoping to get hooked. But, I don't want to burn out or injure myself before that happens!

I have been doing the C25k program, but I was recently hit with an unhappy realization that at my pace (a dismal 15 min. per mile), even finishing the 9 weeks will leave me well short of the 3.1 miles of a 5k. Any suggestions? I am brand new to running, and I'm hoping to get hooked. But, I don't want to burn out or injure myself before that happens!

First of all there is no such thing as dismal. You can do what you can do. At the beginning it may take you a little longer to finish, but the goal is to finish. By your signature it looks like your 5k is next weekend? Even if you have to run some and walk some that works too. How far are you into the C25k program?

That's right, I was going to suggest C25K. You can either run for time or for distance. I personally find it (for untrained women) difficult to run 5 km in 30 minues without breaking the golden rule of running slow enough to be able to keep a conversation. You can only do that when you've already trained for a couple of months.

I, personally, have always preffered the amount of time run, first build up to 30 minutes of continuous running, then to 1 hour, two hours...and it doesn't matter how many km I do:-) I'm slow too, I'm averaging 9 km/h in long and easy runs.

Taylor, I'm on week 6, day 2 (today), and I have resigned myself to walking some this weekend. I've never done any race, of any kind before, so I am looking forward to the experience--however fast or slow I may experience it. Thanks for the encouragement on the speed!

crl8686, thank you for the perspective on the goals of the program. It's been hard to stay focused on improving, with the idea that I wasn't going to accomplish the distance in the back of my mind.

Lemonaid, I like your idea to focus on time. It will be an amazing accomplishment for me to run 30 minutes straight, regardless of the distance I cover. I'll definitely need to keep that in mind this week as the transition from treadmill to trail has been a rocky one.

Remember the most important parts are to finish and have fun. Since you have already signed up for your first run, you have already cleared your biggest hurdle. Keep us posted, we would love to hear how you did on your run!

Please remember that C25K goes by EITHER time OR distance. If you are training for distance with C25K, then you will be running 5K at the end of the 9 weeks even if it takes you 45 minutes to do it. If you are training for time, on the other hand, and you are a slow runner, then you won't be running 3.1 miles, but you will be running 30 minutes (depending on your speed that could be anywhere from 2-3 miles).

If your goal is to run 5K, then make sure you are following the plan for distance and disregard time for the most part. It doesn't hurt to keep an eye on your pace for comparision purposes to measure your improvement, but the goal is to cover the distance at any speed. If you follow the plan that way, then yes, C25K DOES take slower runners into account!

Dismal - no way! you're off the couch aren't you? I ran (well, mainly walked) my first 5K Saturday, and also did it faster and went further than at any point. As I was moving along the streets, I would find myself doing a little negative talk in my head. Every time that happened I reminded myself that there are many people still on the couch inside these homes and I was out there doing my personal best. By the end, I felt like I might actually become a runner. Speed will come later. Right now, I just want to never give up, not quit because I couldn't run the whole or even most of the time. I'm doing better than I ever have, and will continue to get better. You had a fabulous time for your first run. I also noticed you've already lost weight. This is a journey, not a destination - don't get down, don't bash yourself!

Most if not all 5K 'races' are walk/run, so don't worry about how long it takes you to finish right now. Now, 10Ks are a little different and you have to 'run' and normally they have minimumss you have to run at as they start closing down the route after you and allowing traffic to flow (assuming big city and not cross country races).

of all there is no such thing as dismal. You can do what you can do. At the beginning it may take you a little longer to finish, but the goal is to finish. By your signature it looks like your 5k is next weekend? Even if you have to run some and walk some that works too.

Actions

More Like This

Retrieving data ...

Legend

Correct Answers - 10 points

Helpful Answers - 7 points

ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.